Featured Cookbook

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1. Broccoli-Red Onion Salad

2. Nonfat Wild Rice Quiche

3. Strawberry Pancakes

Book Description

Author Sarah Schlesinger first began developing fat-free recipes after her husband's multiple-bypass surgery. Driven by the dearth of healthful, tasty foods on the market and in restaurants, she began compiling delicious, simple-to-prepare recipes with one gram of fat or less. 500 More Fat Free Recipes, Schlesinger's ninth book, is a complete resource for fat-free cooking, for every meal of the day. The recipes blend a wide range of exotic ingredients such as rose water, kale and couscous, with...

... (more)

500 More Fat-Free Recipes

Authors: SARAH SCHLESINGER

Date: January 1998

ISBN: 0679445188

Publisher: Villard

Hardcover

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Quiche, which is traditionally made with eggs, butter, and cheese, can be one of the worst offenders in the highfat category. This variation is made with a rice crust, egg whites, and nonfat cheeses.

Preparation Time: 20 minutes plus 10 minutes standing time
Cooking Time: 43 minutes
Yield: 6 servings

• 7 egg whites

• 1 1/2 cups cooked wild rice

• 2 tablespoons nonfat Parmesan

• 2 tablespoons low-sodium nonfat chicken broth

• 2 cups sliced zucchini

• 1 medium red bell pepper, cored and chopped

• 2 cloves garlic, minced

• 1/2 teaspoon dried basil

• 1/4 teaspoon ground black pepper

• 3/4 cup shredded nonfat mozzarella

• 1 cup evaporated skim milk

• 2 tablespoons all-purpose flour

1. Preheat oven to 350 degrees.

2. Combine 1 egg white, rice, and 1 1/2 tablespoons Parmesan. Mix thoroughly. Form into a crust in a nonstick 9-inch pie pan.

3. Heat broth in a saucepan. Add zucchini, red bell pepper, garlic, basil, and black pepper. Sauté until zucchini begins to soften, about 3 minutes. Remove from heat and allow to cool slightly.

4. Stir mozzarella into the zucchini mixture and spread over the pie crust.

5. Whisk together the remaining egg whites, evaporated milk, and flour, and pour over the zucchini mixture. Bake until quiche is done through, about 40 minutes. Remove from oven and allow to stand for 10 minutes before cutting and serving.

Calories Per Serving: 144
Fat: 0 g
Cholesterol: 5 mg
Protein: 16 g
Carbohydrates: 19 g
Dietary Fiber: 1 g
Sodium: 255 mg

More From This Book:

1. Broccoli-Red Onion Salad

2. Nonfat Wild Rice Quiche

3. Strawberry Pancakes

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